Anaerobic

January Pre-season - Week 1 - 2021 - Saturday Special

Cycling
1h 16mTime
72Stress
0.75Intensity
30Popularity

About this workout

The McCarthy Special focuses on short, intense bursts of power with 4 sets of 30 seconds at 85% FTP, perfect for building the kick to close gaps and developing your raw sprinting power. This workout is ideal for those looking to sharpen their anaerobic capacity in preparation for race day or to spice up your weekend training routine.

tnordmeyer

Workout structure

WarmUp 1 min @ 55% (55w) 80-90 rpm
WarmUp 3 min @ 65% (65w) 90-100 rpm
WarmUp 3:30 min @ 70% (70w) 95-100 rpm
WarmUp 2 min @ 70-75% (70-75w) 95-100 rpm
WarmUp 2:30 min @ 75% (75w) 95-100 rpm
2 min @ 50% (50w) 80-90 rpm
30 sec @ 90-85% (90-85w) 95 rpm
30 sec @ 85-90% (85-90w) 95 rpm
15 sec @ 90-95% (90-95w) 85 rpm
30 sec @ 85-80% (85-80w) 100 rpm
30 sec @ 80-85% (80-85w) 100 rpm
15 sec @ 85-90% (85-90w) 85 rpm
30 sec @ 68% (68w) 90 rpm
15 sec @ 60% (60w) 90 rpm
30 sec @ 68% (68w) 90 rpm
15 sec @ 80-85% (80-85w) 85 rpm
30 sec @ 75-70% (75-70w) 105 rpm
30 sec @ 70-75% (70-75w) 105 rpm
Rest 3 min @ 50% (50w) 80-90 rpm
2 min @ 78-70% (78-70w) 95 rpm
45 sec @ 85% (85w) 75 rpm
15 sec @ 115% (115w) 95 rpm
2 min @ 78-70% (78-70w) 95 rpm
45 sec @ 90% (90w) 75 rpm
15 sec @ 118% (118w) 95 rpm
2 min @ 80-75% (80-75w) 95 rpm
45 sec @ 95% (95w) 75 rpm
15 sec @ 120% (120w) 95 rpm
2 min @ 85-80% (85-80w) 95 rpm
4 min @ 50% (50w) 80-90 rpm
34 sec @ 85% (85w) 92 rpm
26 sec @ 55% (55w) 92 rpm
27 sec @ 95% (95w) 92 rpm
26 sec @ 70% (70w) 92 rpm
11 sec @ 35% (35w) 92 rpm
44 sec @ 70% (70w) 92 rpm
30 sec @ 92% (92w) 92 rpm
15 sec @ 55% (55w) 92 rpm
30 sec @ 72% (72w) 92 rpm
52 sec @ 85% (85w) 92 rpm
10 sec @ 35% (35w) 92 rpm
19 sec @ 70% (70w) 92 rpm
27 sec @ 95% (95w) 92 rpm
7 sec @ 50% (50w) 92 rpm
21 sec @ 105% (105w) 92 rpm
11 sec @ 70% (70w) 92 rpm
59 sec @ 98% (98w) 92 rpm
30 sec @ 84% (84w) 92 rpm
15 sec @ 55% (55w) 92 rpm
30 sec @ 82% (82w) 92 rpm
42 sec @ 85% (85w) 92 rpm
33 sec @ 35% (35w) 92 rpm
32 sec @ 95% (95w) 92 rpm
36 sec @ 70% (70w) 92 rpm
10 sec @ 100% (100w) 92 rpm
16 sec @ 124% (124w) 92 rpm
27 sec @ 80% (80w) 92 rpm
Rest 4 min @ 50% (50w) 80-90 rpm
2 min @ 70% (70w) 100 rpm
45 sec @ 90-95% (90-95w) 80 rpm
15 sec @ 115% (115w) 95 rpm
2 min @ 75% (75w) 95 rpm
45 sec @ 90-94% (90-94w) 80 rpm
15 sec @ 118% (118w) 95 rpm
2 min @ 80% (80w) 95 rpm
45 sec @ 90-94% (90-94w) 80 rpm
15 sec @ 120% (120w) 95 rpm
2 min @ 85% (85w) 95 rpm
Rest 4 min @ 50% (50w) 80-90 rpm
30 sec @ 100% (100w) 80 rpm
10 sec @ 150% (150w) 95-120 rpm
Rest 2:15 min @ 50% (50w) 80-90 rpm
1 min @ 55% (55w) 100 rpm
Rest 1 min @ 50% (50w) 80-90 rpm
1 min @ 55% (55w) 100 rpm
Cool Down 2:30 min @ 50% (50w) 80-90 rpm
Cool Down 4 sec @ 160% (160w) 80-90 rpm